Warm up
500m row, then 2 rounds:
5 inch worms with pushups
5 supermen
5 world's greatest stretch
5 snatch high pulls
5 BTN push presses
5 tempo overhead squats
Snatches
Part A - Power snatches
3 at 65%
3 at 70%
3 at 75%
Part B - Squat snatches
3x3 at 80%
Note: reference weights is estimated full snatch 1RM.
Conditioning
For time:
30/24 cal row
15 power snatches 95/65 lbs
10 ring dips
-- rest 2 min
10 ring dips
15 power snatches 95/65 lbs
30/24 cal row
Time cap: 13 min
EVF360
Part A
4 rounds of 40 sec work, 20 sec rest, for max reps, rotating every minute through the following 5 stations:
S1: burpees to plate
S2: single arm devil presses 50/35 lbs
S3: ski calories
S4: box jumps 30/24 in
S5: pushups
Part B
3 rounds for time:
30/24 cal row
20 plate ground to overheads 45/35 lbs
10 double DBs shoulder to overheads 50/35 lbs
Time cap: 15 min